wait...
Warrior
Age 28 , BW 106.1
Join Date: 2011-06-23.
Following: 47.
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Your are on Friday 06, Sep 2019
Custom ~1RM (EFF) Factor = 35.
-- Bodyweight: 105.2
Sheiko Advanced/Small load C1W1D3

Squats still not feeling all too great lets see if recovery catches up on a small load or if i need to step back otherwise.

DELETE RENAME Records (PRs) # Squat (low bar)
VOLUME REPS SETS BEST EFF BEST INT
4740 36 7 240 240
0.1 ~94.25 70 x 10 x 1 EFF 39% INT 29%
0.1 ~140 120 x 6 x 1 EFF 58% INT 50%
0.1 ~164.05 150 x 4 x 1 EFF 68% INT 63%
0.6 ~185.95 170 x 4 x 4 EFF 77% INT 71%


VOLUME REPS SETS BEST EFF BEST INT
5720 51 9 194.45 187.5
0.2 ~94.25 70 x 15 x 1 EFF 48% INT 37%
0.2 ~134.6 100 x 10 x 1 EFF 69% INT 53%
0.2 ~140 120 x 6 x 1 EFF 72% INT 64%
0.2 ~158.05 140 x 5 x 1 EFF 81% INT 75%
0.8 ~159.1 150 x 3 x 5 EFF 82% INT 80%


DELETE RENAME Records (PRs) # Romanian deadlift
VOLUME REPS SETS BEST EFF BEST INT
6750 53 6 255.75 215
0.2 ~94.25 70 x 15 x 1 EFF 37% INT 33%
0.3 ~161.55 120 x 12 x 1 EFF 63% INT 56%
0.3 ~187.5 150 x 8 x 1 EFF 73% INT 70%
0.9 ~198.35 170 x 6 x 3 EFF 78% INT 79%


VOLUME REPS SETS BEST EFF BEST INT
1930 33 5 102.95 100
0.2 ~53.85 40 x 10 x 1 EFF 52% INT 40%
0.2 ~75 60 x 8 x 1 EFF 73% INT 60%
0.5 ~79.05 70 x 5 x 3 EFF 77% INT 70%


bayesian flyes
overhead band tricep extensions
Bayesian curls
Seated rows
Posts on September 06th